Thursday 13 October 2022

Workout Plan: Back and Core Blast

Purpose: To build strength and definition in the back muscles, while also targeting the core muscles for stability and balance.

Warm Up:

3 rounds:

  • 8 calories on any cardio machine (rower, bike, etc.)
  • 5 IYTs
  • 10 shoulder taps
  • 5 scalp retractions
  • 10 kettlebell bicep curls

Part A: Back Blast

Measure: Weight

E2MOM x 6:

  • 8 Deadlifts @ 80% of 3RM
  • 6/6 One-arm Bent-over Rows
  • 10/10 Side Plank Pulses

E2MOM x 6:

  • 8 Strict Pull-ups
  • 15/15 Standing Oblique Crunches
  • 12 Seated Reverse Flyes

Part B: Wrestler

Measure: Repetitions

12min AMRAP with a single KB:

  • 9/6/3 Suitcase Deadlifts/Cleans/Push Presses (do all on one side then all on other side)

Muscle Groups:

  • Back Muscles: Deadlifts and one-arm rows work the major muscles in the back, including the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core Muscles: Side plank pulses, standing oblique crunches, and seated reverse flyes engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets the major muscles in the back, while also incorporating exercises that engage the core muscles for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the back and core.

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